Get the jump on providing a healthy breakfast by stocking your pantry with whole grains like oatmeal, bread for toasting, and low-sugar cereal. / Getty Images/iStockphoto

Written by

Jen Van Den Elzen

There is a great deal of focus on food and nutrition these days. From the newest fad diet to celebrating March as National Nutrition Month to the First Ladyís recent team up with Will Ferrell for the 4th anniversary of her Letís Move childhood obesity campaign. With everyone trying to help us make being healthier easier, it can sometimes seem that much it is harder to keep all of the tips and new ideas straight. Rather than tell you something new this month, I thought Iíd remind you of classic and true advice: Breakfast is the most important meal of the day.

The many benefits of breakfast

Did you know that children who eat breakfast have better academic performance than those who skip breakfast? In fact, students who eat breakfast increase their math and reading scores, perform better on standardized tests, and improve their speed and memory on cognitive tests.

In addition to brain power, children who eat breakfast at school are less likely to be overweight. Eating breakfast is shown to improve overall nutrition. Students who eat breakfast are more likely to eat more fruits, drink more milk, include whole grains, and try a wider variety of foods than children who do not eat breakfast.

Itís not just about children though, we can all reap the benefits of a balanced morning meal. Breakfast is often considered important for all ages because it breaks the overnight fasting period. This is your bodyís first opportunity to fuel up on essential nutrients and will actually help keep your energy levels up throughout the day.

Regular breakfast consumption is also associated with higher intake of several vitamins and minerals, which boosts the likelihood of meeting recommendations for these nutrients. Studies show breakfast skippers often do not make up for missed nutrients at other meals during the day and that people who skip breakfast often compensate by eating more later in the day.

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Consequently, breakfast eaters are more likely to have a healthy body weight and/or body mass index (BMI) than people who skip breakfast.

Regularly eating breakfast can also be a smart strategy for maintaining weight loss. Findings from the National Weight Control Registry show that 78 percent of people who have successfully maintained a weight loss of 30 pounds or more for at least one year, eat breakfast daily and almost 90 percent eat breakfast on four or more days each week.

Make breakfast happen

Set yourself up for success by creating a healthy eating environment in your kitchen.

Supply your pantry with whole grains like oatmeal, bread for toasting, and low-sugar cereal. Buy fruit ó it can be whole, canned in 100 percent juice or water, frozen or dried.

In the fridge have low-fat or fat free dairy such as milk or milk substitutes, yogurt, or cheese.

Do you find you are just not hungry in the morning? Try eating lighter in the evening. Reverse the cycle of skipping breakfast and over eating later in the day. Start out small ó a piece of fruit and a cheese string. This will help you get into the habit of eating breakfast as a regular part of your day.

Last, but not least, become a breakfast-eating role model for your family. If you take the time to eat breakfast your children are more likely to do the same.

You can even take it a step further by using breakfast time as an opportunity to connect and communicate as a family. The many benefits of regular family meals certainly arenít limited to just dinner.